Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!
Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!
We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.
Workout of the Day – CrossFit
Each class will vote for one of the three workout options below
100 Air squats
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg
C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time
Ok, if you are not familiar with the ‘pos’ part, it basically means position. So 2 pos is 2 positions of a particular lift, 3 pos is 3 positions and so on. The positions will be confirmed by the trainer on the day but have a look at the video below to give you a better idea (dont worry about the power shrugs at the end)
How about trying to put as much weight as you can handle on a bar that’s on your shoulders, and putting that same weight up into an overhead position?
The quickest way is to drive the bar up and get under that bar as soon as possible.
Yep, it’s the return of the Jerk. Have a listen to Coach B below and pick up some points.
Workout of the Day
20 mins to establish 1 rep max jerk
The next CrossFit Open workout is here. We have an “unusual” couplet: a squat clean and a jerk. Both are scored separately, so even though the weight is heavy, you only need to get one squat clean to stay in the competition.
So bring your lifting shoes today and come get that new Personal Best on the lifts.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
75/50kg Squat clean
The snatch is a lot easier if you can get yourself down into the receiving position. Jami and Kelly with some tips on how to improve the position. Turn the sound up at the beginning.
The mobility WOD going along with this video is below. Come in early and give it a try if you struggle getting overhead.
Test: Overhead Squat/Snatch Receiving Position
Mwod: Two minutes opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill
Retest: Overhead Squat/Snatch Receiving Position
Workout of the Day
Rest or: A. In 20 minutes, build to a 1 rep max Snatch with good technique
B. In 20 minutes, build to a 1 rep max Jerk with good technique